Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Dislocates and Passthroughs
Machine Option
Machine Option
Part A
For Time
Choose 1
6000 / 4800m Bike Erg
3000 / 2400m Row
150 / 115 cal Bike
Rest 3 minutes then...
Part B
EMOM 8
Choose 1
17 / 13 cal Bike Erg
17 / 13 cal Row
12 / 10 cal Bike
Run Option
3 rounds for quality of:
100 m A-Skip,
12 L/12 R Leg Swings
50m Walking Toe Touch
50m Hip Opener
4 Rounds, each for time:
400 m Run
Rest 1 min
300m Run
Rest 1 min
200m Run
Rest 1 min
100m Run
Rest 4 mins between each round.
Accessory Work
Part A
5 sets 40s ON / 20s OFF
1st Hollow Rock
2nd Russian Twists, pick load
3rd V Ups
Part B
3 Rounds for Quality
45 secs Ring Support Hold
10 Scapular Pull Ups
20 Banded Tricep Push Downs
MobWOD
1 min Tall Saddle (5 sec inhale / 5 sec exhale)
2 min Puppy Dog Pose
2 min Seated Straddle Pose
1 min Puppy Dog Pose
2 min Fragon (R)
2 min Fragon (L)
2 mins Corpse Pose
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